Tag Archives: Health

Food habit, track down what you eat. (2012.W46)

(Ending Sunday 18th November 2012)

This weekly challenge will be focusing on the food we eat. I won’t ask you to eat less sugar, or more vegetables, but just to write down what you eat. Quite simple isn’t it?

Few people are aware of what they eat and their pattern, so by writing down all the food we eat, it allow us to understand better our food intake habit.

You can think you don’t need to write down what you eat to remember it. But most of the time we underestimate the quantity we eat and easily forget the small snacks or treats we have.The fact of writing down everything we eat a least one time a day for one week have made people to lose weight. And no other action was asked from them. This research was funded by the National Institutes of Health. And they find out that after one week of food tracking many obese people found out some of their bad food intake patterns. For example it can be the urge to snack at 10am. Knowing that, some people now keep healthy food like apple of banana on their desks for this time. This simple action breaks this particular habit resulting in weight loses.

Other people begin to plan in advance their future meal. Doing so, they replace bad meals with healthy ones. Many others behaviours were changed, and the doctor never made any suggestion.

Having a clear understanding of food habit allow the subjects to surgically target the time, place and other trigger that makes us made bad choice about food. So we can replace bad habit with good one with relatively little effort and for great result.

After six months of study, people who kept daily food records had lost twice as much weight as everyone else.

You have few pounds to lose? Do the weekly challenge and test the easiest way to lose weight!

Challenge: Write down everything you eat a least one time a day for one week
Extra Challenge: Share the habit(s) you have seen and how you replace it.
Goals: Self-awareness of food habit
Time required: 10 mins a days for 7 days
Energy level: Low
Preparation: Pen and paper

* Encourage and support us by sharing this post with your friends or clicking “LIKE” if you like our post:)

Don’t forget to share with us your experiences and how your life has changed because of the challenge!!

Leave a comment

Posted by on November 12, 2012 in Weekly


Tags: , , , , , , , , ,

Day 15 – How are you affirming and encouraging yourself?

A word of encouragement during a failure is worth more than an hour of praise after success.

In life, are you a person who seeking for others’ affirmation on “who you are” and waiting for someone else to say to you: “You are beautiful (or handsome) inside out”, “You are kind and wonderful to be with”? Or hoping for others’ encouragements to you: “You can do it!”, “You have what it takes to achieve your goals.” or “You deserve better!”? Ever being tired of seeking and waiting? How about the option you become the one who is constantly affirming and encouraging yourself? You take the ownership back?

We all need affirmations and encouragements, one way or another, in our life; especially at the period of having career or financial difficulties, facing emotional vulnerabilities or physical challenges, as well as on the path of self-searching. It is like the air conditioner in hot, sticky and humid summer; you may live and function without one, however you certainly enjoy and work much more efficiently, comfortably and with higher spirits if you have one serving you.

To affirm and to encourage is not difficult, but often being forgotten, especially given to self. An affirmation given to self on specific or appropriate area at good time restated self-confidence; an encouragement conferred to self at the right time re-boots and re-energizes the spirits!

How hard does it take you to affirm and encourage self?


Today I love myself by: (read the below aloud 3 times and listen to what you read)

I constantly affirm and encourage myself with kindness and love; I take the ownership of building and affirming my self-confidence, as well as keeping myself constantly encouraged with high spirit in life.

Today’s home work:

Right now, use up all 5 minutes; to give yourself as many affirmations and encouragements in the areas you think you would need affirmations and encouragements.

Encouragement for myself:

(It’s your space…)


1 Comment

Posted by on June 15, 2012 in Thoughts


Tags: , , , , , , , , , , ,

Day 14 – Are you having fun with yourself in life?

Life is shorter than you expect; if you are not having fun with yourself, you will feel even shorter.  

Remember the last time you spent some quality time or had fun, laughed aloud till having stomach cramps with you? When was the last time you had a pleasant night out enjoying good food and drinks, watching a good show or movie or attending some exhibitions or events? Or maybe the last time you spent a day outdoor doing fishing, hiking, camping or even a little extreme, doing sky diving and gliding with yourself? Was it long time ago or very recent or never?

It’s not so much on what activities you do, but more on the idea that you share your favorite activities with yourself and enjoy spending time being together. You take yourself out, enjoy life and make yourself happy and having fun! Continue having fun in life without counting on others to bring you fun and laughter. You will provide yourself, you will be your having fun best partner!

What kind of fun activities did or do you like to do? Or activities that still on your to-do list, you just have not yet finding the time to do? Are these activities requiring the participation of friends, family members or others? Or can be enjoyed merely by you and yourself? Give it a try and do them with yourself. Sometimes you may find different enjoyment, teamwork and enlightenment from spending time with self. Not to let unavailability of you and others delaying you having fun!!

Right now, choose an activity that you always wanted to do or like to do; just ignore the “but…” and concerns, simply go ahead and take yourself out to enjoy and to have fun! Your action is the best loving deed to yourself!  

Today I love myself by: (read the below aloud 3 times and listen to what you read)

I promise to spend good quality time with myself, taking myself out to have fun; I surprise, provide and bring fun and laughter to myself. I am my best fun accompany.

Today’s home work:

Find 1 activity that you like to enjoy and take yourself out to do it. Just have fun and just do it!

Encouragement for myself:

(It’s your space…)

1 Comment

Posted by on June 14, 2012 in Thoughts


Tags: , , , , , , , , , , ,

Day 13 – Are you looking at your best?

Always presenting at your best, showing both your inner and outer beauties; it’s like the icing on the top of the cake.

Take a moment to look at yourself in the mirror right now: how do you present and dress up yourself via your outfits, clothing styles, hair do, accessories or make-ups? And how do you convey your inner self through your manners, speaking tones, body language and as well as your actions? Do you always make sure you are looking and presenting at your best?

For Japanese ladies, putting make-up is a part of common courtesies; for Western countries, wearing covered shoes represents a form of politeness and sophistication. Despite different countries and different cultures, different people may have different definitions of “at one’s best looking”. It’s very subjective; however there is no harm to try presenting self at ‘the best’, i.e. with neat and clean clothes, spread a pleasant body scent, brushed hair style and fresh breath, as well as having well manners…etc.

If you are daring, make-over or revamp your current outlook. For example, try a new hair style, new clothing or shoes selections, put some make-up, wear different ties or hats (different accessories) and as well as the ways you communicate with your body language.

It’s not a matter of pleasing others with efforts, but it’s a respect you are giving to yourself, which at the same time, inviting others to respect you and appreciate the well-outlook you present them. It’s also about you honoring yourself, appreciating the way you look, the way you are, your outer and inner beauties which you are proud to share with people around you.   

Give others a chance to see you are at your best. 


Today I love myself by: (read the below aloud 3 times and listen to what you read)

I respect myself by presenting myself always at my best ability; I honor and appreciate my own outlook, the way I am and proud to share with others. If I want, I make the changes positively and willingly.

Today’s home work:

Find out the areas you always representing yourself at the best and continue doing it; find out the areas you’d like to make some new changes or revamp the outlooks and start the actions right now today! Be proud to share yourself with others!!

Encouragement for myself:

(It’s your space…)

1 Comment

Posted by on June 13, 2012 in Thoughts


Tags: , , , , , , , , , , ,

Day 12 – How amazing is your body shape?

Your body shows to the world how you look like; not who you are.

Photo Credited to Beauty Redefined

Do you like what you see of yourself in the mirror? Are you happy about your body shapes? How much are you affected by others’ views, i.e. compliments or criticisms on your own body outline?

Few decades ago, in some countries, being big, voluptuous and plummy was a symbol of wealth and prestige. In recent years, being slim, bony and sticky represents trendy and success. Different era, different view of beauty; different person prefers different outlooks. While you are happy or unhappy about your outlook, having some kind of ideal body shapes for yourself, do you notice the question ‘who’ are you trying to please? Is it general public? Potential lovers? Or actually ‘yourself’?

If you are willing, take the perspective beyond, you may find it is actually ‘yourself’ that you are trying to please. If you accept ‘you have a sexy body outlook’, no matter what your body size is, you will have sex appeal; however, if you take as ‘You have ugly body shapes or oversized body’, then even if you have the body like a devil figuratively, you will feel ‘ugly body shapes and oversized’. The point here is it is not how others’ views of your body shapes determining how you feel about yourself, but your own view and acceptance determines. No one should make you feel bad about your own body. Full stop.

Be a little kind to your own body shapes, accept it and appreciate it. If you are not happy about it, let’s work on it with kindness, good programs and constant self-encouragement. Changes are not happening just over the night, especially with our body shapes, which involve pre-determined factors like genetic make-up, individual metabolism that you cannot really do much about them and other factors like eating habits and exercise routines that you could put some efforts on. So it is at least 50% in your hand; you may decide and work on how you like to appear.

Photo Credited to Beauty Redefined

Today I love myself by: (read the below aloud 3 times and listen to what you read)

I accept and appreciate my own body shapes and my genetic make-up; I am kind to myself, I am supportive and positive if there is any change or effort needed. I will not let anyone to make me feel bad about my body shapes.

Today’s home work:

List out what you like about your body shapes, i.e. sexy bottom, nice curvy waistline…etc., and admire your own body; list out the body parts you would like to be kind to, accept them the way they are and start to appreciate and see them in a positive way.

Encouragement for myself:

(It’s your space…)

1 Comment

Posted by on June 12, 2012 in Thoughts


Tags: , , , , , , , , , , ,

Day 11 – What you need to hear from your body?


What is the point of having the wealth of the world, but you don’t have the health to enjoy it?

What are your physical conditions at the moment? I.e. within reasonable weight, reasonable blood pressure ranges, good heart function, adequate sleeps, good stamina and having regular exercises? Are you treating your own body with the best care or are you abusing it without even knowing it. Are you noticing the signals your body is showing you? And if your body is speaking to you right now, what is it saying?

Don’t deny it, you hear what it is saying. Just accept what you hear.

There are many health articles, exercise programs and recommended supplements out there available, all with an aim to keep you healthy. What is the use if you neglect to hear the voices from your body, neglect to care for your own health? You may scarify own sleeping time and body resting time a little for your career; or spoil your liver a little in exchange of drinking pleasure; or pollute your lung a bit just to enjoy the pleasure nicotine brings. Ultimately it’s your body, your health, you are responsible and you decide. But you cannot ignore the message your body is communicating.

If you have been driving the night shifts for a while already, working under high level of stress and pressure, or … etc (you will find out what matters for you), this is the moment to be aware and decide if this is what you are willing to scarify your health in exchange of what you are getting in return. No one will know your body health as much as you do (perhaps your doctor) and no one will care your body health as much as you do.

If you don’t take care of your own body health, who will?

Today I love myself by: (read the below aloud 3 times and listen to what you read)

I listen and be aware of the signals and voices from my body, I take cautions and I act before it is too late; my body health is as important to me as my mental health, I take priority in taking good care of my body.

Today’s home work:

List out the signals and voices that your body has been trying to tell you, i.e. not sleeping enough, random headaches, always thirsty, fast breathing…etc; find out the reasons behind and see how you could change the situation.

Encouragement for myself:

(It’s your space…)

1 Comment

Posted by on June 11, 2012 in Thoughts


Tags: , , , , , , , , , , ,

Mind Power dictates Physical Strength!(2012.W16)

Bucket Challenge: Mind Power dictates Physical Strength!
(Ending Sunday 20th May 2012 – Catch up post for W16)

Ever have the moments of facing fear, physical difficulties and fatigue, and you are so out of breath, your body starts to signal collapse and all you can think of is having a break?? And your mind is keeping on saying, “don’t stop, you cannot stop now, just walk a bit more, just a step more and almost there…”. Your hands, legs and body continue forward like an invincible robot, because your mind commands so; all of a sudden, you feel you are out of your body, this is not your body anymore…

This is the trans, the transition where your physical body is not controlled by you, but instead by your mind power. It’s like the mind has pre-set your body to achieve certain goals (in this case, to finish the 4 hours walk) and despite all the fatigue, out of breath experienced and in the head conversations, thoughts to quit and stop, the body just will not fret, because the body is programmed to ignore all any others, but to reach the goals (to finish the walk)!

” Mind Power is directing your thoughts toward a desired outcome. Put simply, what you focus on you attract. “ By J. Kehoe, Mind Power Basics.

The week is to challenge ourselves to explore and exercise our mind power. If you are not familiar about the ‘mind power’, google it and read up about it (which I have started searching while preparing this post and still learning and checking out). Just give it a try! If you are exercising mind power and have some stories to share, please share with us in the comment section. It’s an pretty abstract subject and it’s an experience you will truly know and accept only when you have experienced it yourself.

Are you ready to explore and exercise your mind power with us this week?

Challenge: Mind Power dictates Physical Strength!
Set a goal, challenge and go beyond what you think your physical ability can achieve.

Extra Challenge:


Aware of your mind power, use and exercise your mind power!!
Time required: 1-hour, 1-night or 1-day
Energy level: Medium to High
Preparation: Brain storm on your physical limitation and prepare yourself to go beyond (ask others’ help if needed).

Take few minutes to enjoy the below video (music and graphics):

Some readings on Mind Power:

Mind Power

Subconscious Mind Power

* Encourage and support us by sharing this post with your friends or clicking “LIKE” if you like our post 🙂


Posted by on May 11, 2012 in Weekly


Tags: , , , , , , , , , ,